BE SOMEBODY GYM
Weightlifting1 sessions per week
Must use App app to view and log training
Program Training
A
Low Hang Snatch
4 x 2 @ 70 %
B
Snatch Pull + Low Hang Snatch Pull
4 x 4 @ 89 %
C
Back Squat
5 x 5 @ 65 %
Circuit
D
3 Sets: 6 each - Bulgarian Split Squats 30 sec - GHD Hollow Hold (BW) 15 - Tib/Fib Raises (Use Bands or Tib/Fib Bar) Sub 30:00
A
No Feet, No Contact Snatch
6 x 3 @ 55 %
B
Power Clean from Blocks
3, 2, 1, 3, 2, 1 @ 65, 69, 73, 65, 69, 73 %
C
Clean Pull
5 x 3 @ 85, 85, 87, 87, 89 %
Circuit
D
3 Sets: 8 - Evil Wheels 8 each - KB OH Press (KB Upside Down, Hold Handle) Sub 15:00
A
Power Snatch + Hang Snatch
5 x 1 @ 65, 65, 67.5, 67.5, 70 %
B
Stage Snatch Pull
5 x 2 @ 94, 94, 97, 97, 100 %
C
Back Squat
5, 4, 3, 5, 4, 3, 1 @ 73, 78, 83, 73, 78, 83, 88 %
Circuit
D
3 Sets: 30m Reverse Sled Drag 10 GHD Back Extension (BW) Sub 22:00
Circuit
A
60:00 Active Recovery Try to Stretch & Mobilize Go on a Walk Get Outside No Gym
A
Hang Snatch
4 x 3 @ 70 %
B
Clean and Jerk
3 x 1 @ 70, 73, 76 %
A
Back Squat
3, 3, 3, 3, 3, 3, 1 @ 80, 80, 82, 82, 84, 84, 86 %
